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WOD #1: Week of 06APR2020

Workout Briefing and Overview

PREP

5 Minute Flow – Focus on wrists, neck, hips, chest, and rotation

2 Rounds:

  • 10 Deep Squats
  • 10 Toe Squats – moderate pace, control the whole range of motion
  • 20 Incline Push-ups

STRENGTH

RFQ15

  • 20 Squats – Really focus on the bottom range of motion
  • 10 Push-ups – Hands about shoulder-width, keep a good plank position
  • Sissy Squats – Only go as low as you can while keeping the knees happy
  • Uneven Push-ups

CONDITIONING

EMOM12 (Every Minute on the Minute, for 12 minutes; scale as necessary)

Timer: http://www.intervaltimer.com/timers/8867934-emom12

  • 10 Truncated Burpees
  • If you have high-quality, full push-ups, you may scale up to full burpees.

CHASSIS INTEGRITY

3 Rounds, 10s between rounds

Timer: http://www.intervaltimer.com/timers/8867941-chassis-integrity/fullscreen